8am and 10:30am CrossFit
21-15-9
Calories on bike
Russian KB swings (70/53)
200m farmers carry (50/35)
21-15-9
Calories on rower
Box jumps (24/20)
200m farmers carry (50/35)
21-15-9
Burpees
Overhead squats (75/55)
Stagger the start time with 6 people going at a time (because we have 6 bikes). Once the first wave heads out on the farmer’s carry, the second wave can start (note the time that your wave starts).
Overhead squat modifications:
Back squat (75/55)
Air squat
9am Barbell
Snatches!